Testosterone is the most important male hormone

Testosterone is a hormone responsible for muscle size and strength, sexual desire, mood or fat distribution in the body, participates in the formation of the male genitals, the appearance of secondary sexual characteristics, regulates spermatogenesis and sexual behavior, and also influences the metabolism of nitrogen and phosphorus in the body, which is why it is often called the most important male hormone. Testosterone is a steroid hormone that belongs to the androgen group and is produced mainly in the testes, as well as in the adrenal glands and ovaries.

Testosterone

Every man should check his testosterone levels. Scientific studies have confirmed that the concentration of testosterone in the body of many men decreases as they age. Low levels of the male hormone testosterone increase the risk of death in men over age 50. Only 5% testosterone replacement therapy for men with low testosterone levels.

The testosterone value for men is 9.9-27.8 nmol/l (according to the laboratory standards of the Medical Diagnostic Center). The natural concentration of testosterone in the blood reaches its peak around 25-30 years of age. Subsequently, the testosterone concentration begins to decline.

Stress, smoking, alcohol and fast food cause a faster decrease in testosterone concentration. As a result, muscle mass begins to decrease, fat around the abdomen increases, sexual desire and sexual function weaken, baldness, bone density decreases.

The most common symptoms of low testosterone are:

• Bad mood
• irritability,
• lack of energy
• weakening of cognitive functions,
• sleep disorder
• decreased libido and erection quality,
• decrease in muscle volume and strength,
• hair loss,
• skin changes
• increased visceral fat,
• decrease in bone density.

Natural ways to increase testosterone levels

1. Consume more zinc

Zinc is very important in the production of natural testosterone because it prevents testosterone from turning into estrogen (the female hormone). Zinc converts estrogen to testosterone, and zinc improves sperm quality and increases sperm concentration. Low levels of zinc in the body can contribute to low testosterone levels. Foods rich in zinc: oysters (a natural aphrodisiac), beef, liver, shellfish, poultry, nuts and seeds, salmon, brown rice, cheese, beans, turkey, milk, yogurt and cottage cheese. It is recommended to consume at least 50-100 mg of zinc per day.

2. Eat good fats

Studies have shown that men whose diet is rich in healthy fats have the highest testosterone levels. Adding healthy fats to your diet, eating nuts and seeds, fatty fish like salmon and tuna, avocados, and vegetable and olive oils are all great ways to increase testosterone levels naturally. A very low-fat diet can lead to low testosterone levels because the body needs fat to produce testosterone. This doesn’t mean you should eat only fats, your daily calorie intake should contain at least 20-30% healthy fats.

3. Reduce your body fat percentage

The more you weigh, the higher the percentage of fat in your body and the higher the estrogen level. Higher estrogen levels because fat contains an enzyme aromatase, which turns male testosterone into a female hormone, resulting in decreased testosterone levels. Try not to reduce calories too much when losing weight, if calories are too low, the body will stop producing testosterone.

4. Sleep at least 6-8 hours

Research from the University of Chicago showed that men who slept less had lower testosterone levels. Research suggests that testosterone levels can drop by up to 40% without getting enough rest. Testosterone levels are 30% higher in the morning than in the evening, which is why morning spikes occur. If your libido decreases, it could mean that your testosterone levels are decreasing because you aren’t getting enough rest at night. Most testosterone is produced during sleep.

5. Stress less

When you feel stressed, your body releases the stress hormone cortisol, which blocks testosterone production. Cortisol can also increase fat storage, leading to belly fat. You should stop worrying about different things. Fun fact: new studies say that fans’ testosterone levels drop by 50% when their team loses and by up to 100% when their team wins.

6. Take 1000-1500 mg of vitamin C daily

Vitamin C reduces cortisol levels, which allows for greater testosterone production. Vitamin C is also reduced aromatase the amount of the enzyme that converts testosterone into estrogen.

7. Practice like a real man

You can make your body produce more testosterone by doing core exercises like squats, presses, deadlifts, pull-ups, parallel bars, military press, etc. According to Swedish studies, to increase testosterone levels, you should do basic exercises, with heavy weights, and training should last no more than 2 hours. Avoid lazy cardio activity where you walk or run slowly for long periods of time.

8. Have an active sex life

When you are sexually aroused or stimulated, your testosterone levels increase.

Infrequent arousal can lower testosterone levels.

German scientists have found that a simple erection increases testosterone levels. Morning sex increases testosterone levels, and active activity at that time helps burn fat – a double benefit.

9. Make sure you get enough vitamin A, B and E

Vitamins A, B and E (along with vitamin C and zinc) are necessary for the production of testosterone, insufficient amounts of these vitamins can lead to low testosterone levels.

10. Don’t overheat your testicles

Testicular temperature should be around 34 degrees or a few degrees lower than body temperature. If you wear tight pants, shorts, or take long hot baths, your eggs will overheat, reducing testosterone production.

10. Don’t drink alcohol or eat grapefruits

Alcohol is broken down by the liver, which also breaks down estrogen, so the amount of estrogen broken down decreases. This means that your testosterone level will be lower. This can cause your breasts to start growing, your beard to stop growing, and you can even become impotent. Alcohol reduces the amount of zinc in the body. Like alcohol, grapefruits put a strain on the liver, which also reduces the amount of estrogen broken down.

Testosterone boosting supplements

Earth tribe

herbs have been used medicinally for a long time. Feedback on this supplement: Since I am of a sufficiently mature age, I regularly use tribulus terestris 2-3 tablets per day (usually 4 weeks on and 2-4 weeks off) in a cyclical manner in my cre-alkaline supplement diet. I feel the effects of the tribulus very well: I have more energy and resistance in training, I can allow myself to “scratch”, morning stiffness of the “lower finger”, erotic dreams.

ZMA

ZMA is a combination of the minerals zinc and magnesium and vitamin B6. The zinc contained in the composition probably has the greatest influence on testosterone production and is also the most deficient mineral in the modern diet. A typical serving of ZMA contains 30 mg of zinc, 450 mg of magnesium and 15 mg of vitamin B6, but different manufacturers choose the most effective ratio at their discretion, so it is recommended to take ZMA according to the manufacturer’s recommendations.

Feedback on ZMA: At some point I decided to try ZMA, I thought it would help with sleep problems (I had nervous problems, I have a pretty stressful mental job anyway…). I started looking for the most optimal option in terms of price and quality. ZMA alone didn’t work miracles (maybe I had been using it for a short time, only about 1 week), my sleep improved, I felt better rested, but nothing really magical. However, after weeks of using tribulus, the effect was very great. In addition to sleeping well and feeling rested and refreshed in the morning, I was able to exercise during workouts, something I couldn’t have done with tribulus alone. I used this combination for 6 weeks and everything went great, I increased both strength and volume and it was a pleasure to train. The effect experienced was significantly stronger than that of ZMA or tribulus terrestris alone.

DAAA

DAA, D-aspartic acid or D-amino acid has an effect on the production of sex hormones, thus increasing testosterone levels. Scientific studies show that daily consumption of 3000 mg of the active ingredient DAA increases the level of testosterone in the body.

DAAs work most effectively in those with naturally low testosterone levels. Using DAA also helps release growth hormone, the main purpose of which is to help build muscle mass. Since growth hormone creates strong anti-catabolic properties, fat deposits are effectively reduced

There are so many testosterone boosting supplements on the market right now that it’s up to everyone to decide which one to choose.